CrossFit Martha's Vineyard

WOD:
Option 1:
A. 12 - 8 - 6 - 4 - 2
Front Rack in place Lunges

*increase load across sets*

B. 40 - 30 - 20 
Sit-Ups
Russain Swings (70/53)
*directly into*
30 - 20 - 10
GHD Sit-Ups (MB OH Sit-Ups)
Barbell Good Mornings 

Option 2:
GOAT!
EMOM X 20
pick 2=4 movements and cycle through emom 

WOD:
Option 1:
Every 4:00 x 5
15/12 Calorie Bike
12 C2B Pull-Ups
9 Thrusters (115/85)

Option 2:
Cash-in: 1000m/900m Row
4 Rounds
8 Ring Rows
12 MB Squat Cleans
16 MB Reverse Lunges
20 MB Scissor Kicks
Cash-out: 1000/900m Row

WOD:
Option 1:
21 Deadlifts (225/155)
200m Run
21 Lateral Barbell Burpees
200m Run
15 Deadlifts
200m Run
15 Lateral Bar Burpees
200m Run
9 Deadlifts
200m Run
9 Lateral Bar Burpees
200m Run

Option 2:
6 Rounds
200m Run
15 DBL DB Bench Press
9 DBL DB Deadlifts

WOD:

Option 1:
20 min AMRAP
40 Wallballs
30/24 Calorie Row
20 Toes2Bar
10 Alternating DB Snatches (70/50)

Option 2:
20 min AMRAP
24 Alternating DB Power Cleans
24/16 Calorie Bike
24 Alternating DB Step Ups
24 Alternating V-Ups

WOD:
Option 1:
3 Rounds of "Cindy"
12 Clusters (115/85)
3 Rounds of "Cindy"
9 Clusters
3 Rounds of "Cindy"
6 Clusters
-rest 2 mins-
1 mile run

Option 2:
"Chief"
5 Rounds
3 min AMRAP
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats 
*rest 1 min*

WOD:
Option 1:
30/24 Calorie Bike (40/32 Calorie Row)
100 Double-Unders (150 SU's)
30 Kipping HSPU's ( DB Push Press)
100 DU's
30/24 Calorie Bike
*Every minute on the minute, starting at 0:00 - 6 Alternating DB Snatches (50/35)*

Option 2:
Deck of Cards (teams of 2)
Spades - Bent over DB Rows
Clubs - DB Push Press
Diamonds - F2B Touches
Hearts - Sit-Ups
Ace - 50 DU's
Joker - 200m Run

Monday,Wednesday, Friday 7:15am class!

Our Teen Class has moved to Monday and Thursday at 6:30pm

WOD:

Option 1:
A. Deadlift 
9 - 7 - 5 - 3 - 5 - 7 - 9

make a lift every 3:00
Goal: Lift heavy for the given reps. No need to push for a 3RM, but if it happens, fantastic!
Maintain a double overhand grip today. No mixed grips!! GAME CHANGER!!!!!
Build in load through the set of 3. Then try to lift more on the second sets of 5-7-9 than in the first sets.
Our heaviest lift should be the set of 3
**Challenge for the day: Try to use the same weight we used on our set of 3 on our second set of 5**

B. Teams of 2

100 Ring Rows (feet elevated on Box)

Partner hold KBs in farmers carry position (70/53)

Option 2:
Goat
EMOM x 20
pick 2-4 movements and cycle thru emom

We now have a Monday,Wednesday, Friday 7:15am class!

Our Teen Class has moved to Monday and Thursday at 6:30pm

WOD:

Option 1:
A. Every :90 x 4
1 Power Snatch + 3 Overhead Squats

B. 5 Rounds
15 Overhead Squats (95/65)
12 C2B Pull-Ups
9 Burpee Box Jumps

*modify to power cleans and front squats*

Option 2:
4 Rounds
30 Banded Pull Aparts
30 Banded Curls
30 Banded Tricep Extensions
30/21 Calorie Bike (no arms)

We now have a Monday,Wednesday, Friday 7:15am class!

Our Teen Class has moved to Monday and Thursday at 6:30pm

WOD:

Option 1:
Every 3:00 x 10
1st 3:00 - 500/450m Row
2nd 3:00 - 400m Run

Option 2: 
12 min AMRAP
30 Seated Banded Ski Ergs
20 Push-Ups
10 MB Lateral Box Step Overs (20/14)

rest 3 mins

12 min AMRAP
30 Barbell Bench Rows 
200m Run
10 Wallballs

Regular Schedule Monday!

We now have a Monday,Wednesday, Friday 7:15am class!

Our Teen Class has moved to Monday and Thursday at 6:30pm


WOD:
Option 1:
A. Every :90 x 5
2 Clean Pulls + 1 Squat Clean

B, 10 Rounds
5 Squat Cleans (115/85)(rx +1:155/105)
10/7 Calorie Bike

Option 2:
25 min AMRAP
50 Sit-Ups
40 Air Squats
30 Russian Swings (53/35)
20 KB Reverse Lunges